www.sususejat.

com

Food Calories List

Version 2.0 (updated 27 September 2010)

User Manual
1 – The amount of the fiber, which do not contribute to the calorie, had been deducted from the amount of the carbohydrate
stated in this Food Calorie List (except for the “Vegetables”, where the amount of the fiber is stated in the parenthesis).
2 – Kcal/g is the value of calorie in 1g of the particular food. The value tells you the calorie density of the food; the higher
the value, the denser calorie the food has.
3 – There are 2 ways of determining the calorie of the food using this Food Calorie List:
◦ Using the recommended serving size given, then refer to the respective calorie value stated in the “Calorie
(Kcal)” column.
◦ Using Kcal/g as a factor. For example, if you weigh the Mee Kari using a kitchen scale and the weight is 100g
(without the bowl's weight), therefore the calorie of the weighed Mee Kari should be 0.77 x 100g = 77kcal
(Notice that 0.77 is the Kcal/g of the Mee Kari).

Panduan Pengguna
1 – Kandungan serat (tidak mempunyai nilai kalori) telah pun ditolak daripada jumlah karbohidrat yang dinyatakan dalam
Food Calorie List ini (kecuali kategori “Vegetables”, yang mana nilai seratnya dinyatakan dalam kurungan).
2 – Kcal/g adalah nilai kalori bagi 1g untuk sesebuah makanan. Ia memberitahu pengguna akan kepadatan kalori makanan
tersebut. Semakin tinggi nilai Kcal/g, maka semakin padatlah kalori dalam makanan tersebut.
3 – Terdapat 2 cara dalam menentukan nilai kalori sesebuah makanan menggunakan Food Calorie List ini:
◦ Dengan menggunakan saiz hidangan yang dicadangkan, kemudian hanya merujuk kepada nilai kalorinya
seperti yang dinyatakan dalam ruangan “Calorie (Kcal)”.
◦ Dengan menggunakan Kcal/g sebagai faktor darab. Sebagai contoh, jika anda menimbang berat Mee Kari
menggunakan penimbang dapur dan beratnya ialah 100g (tanpa berat mangkuk), maka kalori Mee Kari yang
ditimbang ialah 0.77 x 100g = 77kcal (0.77 adalah nilai Kcal/g untuk Mee Kari).

Disclaimer: Food Calorie List 2.0 was prepared by sususejat.com and should be a free distribution to
all. Any distribution for commercial purposes is strongly prohibited. Please help sususejat.com to grow
by promoting us to your friends and family members. Thank You for your strong support.

1
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
Table of Contents
page
Carbohydrate Based Foods 3
Protein Based Foods (Land) 5
Protein Based Foods (Seafood) 7
Delicacies 8
Vegetables (Fresh, unless stated) 11
Fruits 14
Beans/Peas (cooked, drained, unless stated) 16
Drinks 17
Sample of Food Log 19

When it comes to eating right and exercising, there

is no "I'll start tomorrow." Tomorrow is disease.

Terri Guillemets

2
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
Carbohydrate Based Foods

No. Food Serving Size Carbohydrate Fat Protein Calorie Kcal/g

(g) (g) (g) (Kcal)
1 Bread, White 1 slice, 28g 14.8 0.3 2.8 73 2.61
2 Bread, Whole-grain 1 slice, 25g 12.6 0.2 2.1 60 2.4
3 Bubur Kacang Hijau 80g 8.8 2.8 3.8 76 0.95
4 Bubur Nasi 546g 41.8 2 6.8 203 0.37
5 Capati 100g 46.6 8.6 9 300 3
6 Coleslaw (dressing) 92g 6.8 12 1.2 135.6 1.47
7 Dhal Gravy 80g 7.2 2.2 2.5 58 0.73
8 Hamburger 1 piece, 28.3 10.1 13.3 261.1 2.31
113g
9 Hot Dog 1 piece, 23.7 17.8 9.7 295.4 2.81
105g
10 Kuey Teow Bandung 450g 57.6 27 17.1 540 1.2
11 Kuey Teow Goreng 170g 36.2 15.5 9.4 321 1.89
12 Lasagna (meat & spinach) 1 piece, 35.5 13.6 20.7 346.3 1.51
230g
13 Macaroni & Cheese 240g 49.3 22.6 18.7 477.1 1.99
14 Mee Bandung 450g 54.5 27.9 20.3 339.3 0.75
15 Mee Kari 410g 36.9 36.9 11.9 318.2 0.77
16 Mee Kolo 1 bowl 25.9 26.6 3.8 467
17 Mee Goreng Mamak 170g 40.6 9 9.4 281 1.65
18 Mee Sup 563g 42.2 14.6 20.3 478 0.85
19 Meehoon Bandung 450g 56.7 23 14 351 0.78
20 Meehoon Goreng 170g 40.6 11.4 7.3 294 1.73
21 Papadom 6g 1.8 1.8 0.8 26.6 4.43
22 Pulut 85g 30.3 5.6 3.3 185 2.18
23 Pasta (tomato sauce, 425g 62.2 13.8 17.7 436.8 1.03
meatballs)

3
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
 24 Pizza (meat, veg, thick 1 slice 27.7 9.8 8.9 235.1
crust) (1/8 16”)
25 Pizza (meat, veg, thin 1 slice 18.5 9.5 8.6 194.2
crust) (1/8 16”)
26 Putu Buluh 66g 27.3 5.3 3.6 171 2.59
27 Putu Mayam 50g 19 1.5 1.4 95 1.9
28 Rice, White 170g 51.1 0.1 3.9 222 1.31
29 Rice, Briyani 245g 72 13.5 9.6 448 1.83
30 Rice, Chicken 250g 46 3.2 16.1 278 1.11
31 Rice, Coconut (Nasi 170g 43 9.7 7.2 288 1.69
Lemak)
32 Rice, Dagang 250g 91.5 12.3 8 508 2.03
33 Rice, Fried 330g 86.8 25.1 16.2 637 1.93
34 Rice, Oily (Nasi Minyak) 245g 73.7 12.3 7.6 436 1.78
35 Rice, Tomato 248g 46.5 11.5 48 347 1.4
36 Roti Canai 95g 45.5 10.3 6.7 301 3.17
37 Roti Naan 140g 43 11.1 9.1 308 2.2
38 Roti Sardin (telur) 150g 50 15 20 415 2.77
39 Roti Telur 135g 46.2 13.5 12.4 356 2.64
40 Tosai 85g 31.5 6.8 4.3 205 2.41
41 Salad (dressing) 89g 5 11.5 4.5 138 1.55
42 Salad (chicken, dressing) 250g 8 17 40 350 1.4
43 Sushi 1 piece 8 0.1 1.1 37.7 1.26
44 Sushi (California Roll) 1 piece, 30g 6.3 1 1 37.5 1.25

4
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
Protein Based Foods (Land)

No. Food Serving Size Carbohydrate Fat Protein Calorie Kcal/g

(g) (g) (g) (Kcal)
1 Beef (Fried) 2 pieces, 85g 16 13.2 26.4 288 3.39
2 Beef Burger 180g 43 19.8 19.1 427 2.37
3 Beef Curry 2 pieces, 90g 7.7 5.1 13.1 130 1.44
4 Beef Rendang 1 piece, 35g 0.7 6.9 6.1 89 2.54
5 Beef Satay 1 stick, 15g 3.3 1.2 3.1 36 2.4
6 Beef Soup (Sup daging) 240g 2.5 5 11.7 166 0.69
7 Beef Thai Chilli Pattaya 200g 0.6 0.9 6.9 99 0.49
8 Cheese, Cheddar 1 slice 0.4 9.3 7 112.7
9 Cheese, Parmesan 1 tablespoon 0.2 1.3 1.8 19.5
10 Cheese, Mozzarella 1 slice 0.9 4.9 7.8 79.4
11 Chicken, Fried, Breast 1 piece, 150g 17.2 36.1 47.9 585 3.9
12 Chicken, Fried, Breast 1 piece, 120g 0.2 7.4 41.3 232 1.93
(w/o skin)
13 Chicken, Fried, 1 piece, 70g 6.7 15.1 17.1 231 3.3
Drumstick
14 Chicken, Fried, 1 piece, 60g 0.5 4.9 15.2 107 1.78
Drumstick (w/o skin)
15 Chicken Curry 1 piece, 125g 2.8 13.2 16.4 195 1.56
16 Chicken Kurma 1 piece, 125g 1.2 13.7 12.7 179 1.43
17 Chicken 'Masak Merah' 110g 1.8 4.8 7.8 82 0.75
18 Chicken Rendang 1 piece, 50g 1.6 8.1 14.4 137 2.74
19 Chicken Satay 1 stick, 15g 1.9 1.9 2.8 37 2.47
20 Chicken Tomyam 400g 12.4 7 25 205 0
21 Chicken Vindaloo 250g 0 20 47 400 1.6
22 Egg, whole 1 large, 50g 0.6 5.3 6.3 78 1.56
23 Egg, white 1 egg white 0.3 0 3.5 17
24 Egg, yolk 1 egg yolk 0.3 5.1 2.8 59

5
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
 25 Egg, fried (Telur mata) 1 large egg 0.4 7 6.3 90
26 Egg, Quail (Telur puyuh) 1 piece 0 1 1.2 14
27 Mutton Curry 2 pieces, 80g 0.5 10.1 11.7 139 1.74
28 Serunding Daging 10g 1.6 2.8 3.8 47 4.7
29 Tandoori Chicken, Breast 1 piece, 200g 5 13 31 261 1.31
and Wing
30 Tandoori Chicken, Leg 1 piece, 200g 6 17 30 297 1.49
31 Tauhu, soft 300g 13.6 0.1 13.8 110 0.37
32 Tauhu, solid (keras) 1 piece, 125g 3.9 1.8 14 88 0.71
33 Tempeh, soya 1 Cup 15.6 17.9 30.8 320
34 Whey Protein Isolate 1 scoop, 30g 4 1.5 24 130 4.33

6
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
Protein Based Foods (Seafood)

No. Food Serving Size Carbohydrate Fat Protein Calorie Kcal/g

(g) (g) (g) (Kcal)
1 Anchovy, Fried (Bilis) 1 Tablespoon, 0.2 1.1 1.4 16 3.2
5g
2 Black Pomfret, Fried 95g 1 6.6 20 143 1.51
3 Catfish, Fried 60g 1.4 7.2 14.6 130 2.17
4 Cuttlefish, Fried 45g 2.4 2.9 5 55 1.22
5 Hairtail, Sambal 100g 6.5 11.6 16.8 198 1.98
6 Indian Mackeral 80g 1.1 2.2 10.8 67 0.84
(Kembung), Curry
7 Indian Mackeral 50g 2.2 5.8 12.6 111 2.22
(Kembung), Fried
8 Indian Mackeral 80g 0.8 18 12.4 215 2.69
(Kembung), Sambal
9 Red Sanpper (Siakap), 55g 3.9 6.2 10.3 113 2.05
Sweet Sour
10 Red Snapper (Siakap), 50g 0.5 5.9 14.7 114 2.28
Sambal
11 Red Snapper (Siakap), 50g 1.2 7.9 8.3 109 2.18
'Masak Lemak'
12 Roe (Telur Ikan) 1 tablespoon 0 0.3 2.2 12
13 Shrimp, Small, Sambal 40g 0.4 5.2 5.8 71 1.78
14 Snakehead (Haruan) 40g 10.2 5.4 18.6 163 4.08
15 Spanish Mackeral 55g 1.8 9.2 20.3 171 3.11
(Tenggiri), Fried
16 Spanish Mackeral 55g 0.7 10.5 11.1 142 2.58
(Tenggiri), Sambal
17 Stingray (Pari) masak 60g 1.8 6.9 13.2 122 2.03
sweet sour.
18 Tuna 'masak lemak' 55g 3.2 1.8 8.1 62 1.13

7
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
Delicacies

No. Food Serving Size Carbohydrate Fat Protein Calorie Kcal/g

(g) (g) (g) (Kcal)
1 Apam Balik 115g 50.5 5.8 6.9 282 2.45
2 Curry puff 40g 17.3 5.6 1.9 128 3.2
3 Dumpling, Chicken 85g 35.4 2.2 10.4 203 2.39
4 Doughnut 75g 42.4 7.8 7.1 268 3.57
5 Bidaran 70g 30.2 9.9 3.6 224 3.2
6 Bingka (Tepung Keras) 100g 42 1.5 1.8 189 1.89
7 Bingka Ubi Kayu 100g 44.5 4.2 1.2 221 2.21
8 Cake (Roll) 10g 4.3 1.8 0.7 36 3.6
9 Cucur Udang 54g 18.8 6.2 3.1 144 2.67
10 Cekodok Pisang 70g 32.2 4.5 2.8 180 2.57
11 Cheesecake 60g 20.4 18 4.4 257 4.28
12 Cucur Badak 30g 4.5 2.8 1.6 73 2.43
13 Dodol 22g 14.7 1 0.6 71 3.23
14 Dodol Durian 22g 15.9 1.1 0.6 75 3.41
15 Egg Roll (popia basah) 1 piece 18.7 2.7 3.9 115
16 Emping Muda 20g 14.8 0.8 1.4 72 3.6
17 Emping Tua 20g 14.6 0.9 1.6 73 3.65
18 Halwa 50g 25.4 5.2 0.3 149 2.98
19 Kerepek Bawang 10g 5 3.1 0.6 50 5
20 Keropok Ikan 10g 5.7 2.4 1 48 4.8
21 Kesari 60g 22.6 8.1 1.6 170 2.83
22 Kuih Apam 27g 12.2 0.1 0.6 52 1.93
23 Kuih Apam Gula Hangus 50g 22.7 6.3 2.8 159 3.18
24 Kuih Bakul 25g 17.4 0.1 0.6 73 2.92
25 Kuih Bangkit 3g 2.5 0.3 0 13 4.33
26 Kuih Bawang 4g 2.6 0.9 0.4 20 5

8
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
 27 Kuih Bom 63g 28.9 9.2 3.5 212 3.37
28 Kuih Buah Melaka 15g 6.7 0.2 0.5 30 2
29 Kuih Buah Rotan 3g 2.7 0.2 0.1 12 4
30 Kuih Kacang 19g 14.4 2.5 1.6 86 4.53
31 Kuih Kapit 4g 3.3 0.3 0.3 17 4.25
32 Kuih Karas 8g 4.4 2.7 0.3 43 5.38
33 Kuih Kastard Jagung 93g 25.2 0.6 0.6 108 1.16
34 Kuih Kasturi 72g 27.5 5.3 5 177 2.46
35 Kuih Kasui 103g 35.2 1.8 2.4 166 1.61
36 Kuih Keria 38g 18.1 1.5 1 90 2.37
37 Kuih Ketayap 65g 20.9 5.1 2.7 140 2.15
38 Kuih Koci (Pulut Putih) 82g 33.6 2.9 5.6 183 2.23
39 Kuih Koci (Pulut Hitam) 82g 32.6 1.6 4.7 164 2
40 Kuih Lapis 87g 28.8 1 1.9 132 1.52
41 Kuih Lidah Kucing 14g 7.9 4.2 1.1 74 5.29
42 Kuih Lompang 86g 26.5 0.3 2.2 117 1.36
43 Kuih Lopes Pulut 83g 35.9 1.8 1.9 168 2.02
44 Kuih Peneram 55g 35.3 12 1.6 256 4.65
45 Kuih Sagu 92g 29.6 1.2 0.3 131 1.42
46 Kuih Sri Muka 99g 35.9 3.8 3.6 192 1.94
47 Kuih Talam Seri Kaya 122g 41.2 1.1 1.7 182 1.49
48 Kuih Talam Ubi Kayu 93g 31.6 2.3 1.1 152 1.63
49 Kuih Tat Nanas 5g 3 1 0.3 23 4.6
50 Kuih Telur Labah 10g 8.4 0.8 0.2 42 4.2
51 Kuih Tepung Pelita 74g 22.6 0.5 1.6 101 1.36
52 Laddu 70g 38.6 15.3 4.5 309 4.41
53 Lengat Pisang 49g 23.2 0.3 1.9 103 2.1
54 Lepat Pisang 93g 38.8 2.7 2.7 191 2.05
55 Lepat Ubi 85g 41.8 0.7 0.9 177 2.08

9
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
 56 Muruku Kalistar 10g 6.2 2 1 47 4.7
57 Mysore Pak 90g 73.8 3.2 5.4 346 3.84
58 Pulut Panggang/Udang 83g 30.3 5.6 3.3 184 2.22
59 Putu Piring 32g 14.7 1.2 0.9 75 2.34
60 Pisang Goreng 65g 24.4 2.9 1.3 129 1.98
61 Puding Jagung 90g 19.9 0.5 1.4 90 1
62 Putu Kacang 20g 14.4 0.4 3.4 74 3.7
63 Tapai Pulut 80g 30.5 0.1 2.8 134 1.68
64 Tepung Bungkus 85g 53.3 2.1 1.4 238 2.8
65 Tempeyek 15g 5.2 6.5 2.6 90 6

10
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
Vegetables (Fresh, unless stated)

No. Food Serving Carbohydrate Fat Protein Calorie

Size (g) (g) (g) (Kcal)
1 Asparagus 1 Cup 7.4 (3.6) 0.4 4.3 40

2 Bamboo Shoots (Rebung) 3 Shoots 6.6 (4.3) 1 6.6 48

3 Beans, winged (Kelisa) 1 Cup 2 (0.4) 0.4 3.3 24

4 Broccoli 1 Cup 8.2 (4.7) 0.5 4.7 44

5 Cabbage (Kobis) 1 Cup 5.2 (2.2) 0.1 1.1 22

6 Carrots (Lobak Merah) 1 Cup 12.3 (3.6) 0.3 1.2 52

7 Cauliflower 1 Cup 5.1 (2.7) 0.6 2.3 29

8 Celery, steamed 1 Cup 5.5 (2.6) 0.2 1.1 24

9 Chili Peppers (Cili Merah) 1 piece, 2.5 (1.6) 0.2 0.8 12

4.5” long

10 Cucumber (Timun) 1 Cup 3.8 (0.5) 0.1 0.7 16

11
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
 11 Eggplant, steamed (Terung) 1 Cup 5.8 (2.4) 0.2 1 25

12 Ferns (Pucuk Paku) 1 Cup 15.3 (5.3) 0.1 0.4 57

13 Garlic (Bawang Putih) 4 pieces 4 (0.3) 0.1 0.8 18

(ulas)

14 Greens, Gai Choy 1 Cup 1.4 (0.7) 0 0.7 7

15 Ladies Fingers (Bendi) 1 Cup 7 (3.2) 0.1 2 31

16 Lettuce, Butterhead 1 Cup 1.2 (0.6) 0.1 0.7 7

17 Mushrooms, cooked, boiled 1 Cup 8.3 (3.4) 0.7 3.4 44

18 Onion, red 1 Cup 14.9 (2.7) 0.2 1.8 64

19 Peppers (Cili Benggala) 1 Cup 4.3 (1.6) 0.2 0.8 18

20 Pumpkin, cooked, boiled 1 Cup 12 (2.7) 0.2 1.8 49

21 Radishes (Lobak Putih) 1 Cup 3.9 (1.8) 0.1 0.8 19

12
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
 22 Shallots (Bawang Merah) 5 Tbsp 8.4 (0.4) 0 1.2 36

23 Snap Beans (Kacang Panjang) 1 Cup 7.8 (3.7) 0.1 2 34

24 Spinach, stir fried (Bayam) 1 Cup 6.3 (4.9) 0.6 5.2 40

25 Sprouts (Taugeh) 1 Cup 1.4 (1) 1 1.4 16

26 Tomatoes 1 medium 7 (1) 0.5 1 35

13
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
Fruits

No. Food Serving Size Carbohydrate Fat Protein Calorie Kcal/g

(g) (g) (g) (Kcal)
1 Apple, Green 1 med, 114g 9.3 0.2 0.3 40 0.35
2 Apple, Red 1 med, 128g 12.1 0.4 0.2 63 0.49
3 Avocado Pear 1 med, 229g 0.2 30.6 3.2 289 1.26
4 Banana, Regular 1 medium 23.6 0.4 1.3 103 0.9
5 Banana, Pisang Emas 2 med, 100g 17.6 0.2 1.1 76 0.76
6 Banana, Rastali 4 small, 171g 28.3 0.3 2.1 123 0.72
7 Banana, Pisang Tanduk 1 med, 352g 81.7 1.2 3.6 349 0.99
8 Belimbing 5 whole, 38g 1.1 0.5 0.3 10 0.26
9 Cashew Apple 9.5 0.2 0.6 42
10 Ciku 1 whole, 65g 9.9 0.4 0.2 44 0.68
11 Custard Apple 1 med, 145g 13.6 0.2 1.6 63 0.43
12 Dates (Kurma) 5 whole, 60g 37.4 0 1.3 155 2.58
13 Dragon Fruit (Buah naga) 150g 9 1.5 2 54 0.36
14 Duku 5 whole, 7.2 0.2 0.5 33 0.22
146g
15 Durian 5 whole, 11.6 1.4 1.1 64 0.34
189g
16 Grapes 8 whole, 93g 14.4 0 0.7 60 0.65
17 Grapefruit 1 med, 373g 21 0.2 1.9 93 0.25
18 Guava 1 small, 325g 31.9 0.6 3.5 147 0.45
19 Hog Plum (Kedondong) 3 whole, 7 0.1 0.7 32 0.22
145g
20 Jackfruit (Cempedak) 5 fruits, 117g 19.3 0.3 1.9 88 0.75
21 Jackfruit (Nangka) 5 fruits, 189g 13.8 0.4 3 70 0.37
22 Kiwi 1 med, 179g 15.3 0.6 1.4 72 0.4
23 Kundang 5 whole, 7.3 1 0.5 42 0.35
120g

14
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
 24 Kundur 5 pieces, 29g 1 0 0 4 0.14
25 Langsat 10 pieces, 7.5 0 0.4 31 0.22
142g
26 Lychee 5 whole, 13.1 0.5 0.5 59 0.5
118g
27 Mango 1 large, 232g 21 0.7 3.1 103 0.44
28 Mangosteen 5 small, 346g 4.7 0.8 0.5 28 0.08
29 Mata Kuching 10 med, 88g 8.3 0.2 0.4 36 0.41
30 Olive 5 whole, 44g 2.7 1.8 0.4 28 0.64
31 Orange 1 med, 134g 8.1 0.4 0.5 38 0.28
32 Orange, Mandarin 1 med, 116g 7.7 0.3 0.9 37 0.32
33 Papaya 1 slice, 159g 11.3 0.2 2.4 56 0.35
34 Peach 1 med, 178g 10.7 0.5 2.5 57 0.32
35 Pear, Green 1 med, 207g 32.3 0 0.8 133 0.64
36 Pear, Yellow (Lai) 1 med, 169g 11.9 0.3 0.8 53 0.31
37 Pineapple 1 slice, 130g 10.6 0.1 0.7 59 0.45
38 Plums 1 whole, 74g 5.7 0 0.5 25 0.34
39 Rambutan 5 whole, 11.7 0.1 0.6 50 0.28
176g
40 Starfruit 1 med, 261g 11.7 0.2 1.6 56 0.21
41 Soursop (Durian Belanda) 1 whole, 42.1 1.2 3.9 194 0.44
439g
42 Strawberry 5 whole, 50g 2 0.1 0.3 11 0.22
43 Tamarind (Buah Asam 1 pod, 19g 9.4 0.1 0.5 41 2.16
Jawa)
44 Water Apple (Jambu Air) 2 whole, 3.1 0.1 0.8 17 0.16
105g
45 Watermelon (Tembikai) 1 slice, 555g 18.7 0.6 1.9 87 0.16

15
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
Beans/Peas (cooked, drained, unless stated)

No. Food Serving Size Carbohydrate Fat Protein Calorie Kcal/g

(g) (g) (g) (Kcal)
1 Broad Beans (Kacang 1 Cup 20.2 (7.2) 1 9.6 124
Sepat)
2 Cashew, dried 1 tablespoon 4.5 (0.5) 7 2.5 90
3 Chickpea (Kacang Kuda) 1 Cup 45 (12.5) 4.2 14.5 269
4 Green Gram 1 Cup 38.7 (15.4) 0.8 14.2 212
5 Kidney Beans (Kacang 1 Cup 40.4 (11.3) 0.9 15.3 225
buah pinggang)
6 Lentils 1 Cup 39.9 (15.6) 0.8 17.9 230
7 Pinto 1 Cup 44.8 (15.4) 1.1 15.4 245
8 Pistachio 1 Cup 32.9 (12.7) 56.5 26.3 699
Dried Nuts (Local)
1 Kacang Almond 10g 1.6 5.8 1.8 66 6.6
2 Kacang Dhal Goreng 10g 4.4 2.2 2.3 46 4.6
3 Kacang Hijau Bersalut 10g 5.6 2.4 1.1 49 4.9
4 Kacang Kuda Goreng 10g 5.8 1.3 2.3 44 4.4
5 Kacang Putih 10g 6.3 0.6 2.4 40 4
6 Kacang Soya 10g 2.8 1.9 3.4 41 4.1
7 Kacang Tanah Shantung 10g 2.2 5 2.4 58 5.8
8 Kuaci Putih 10g 3.4 2.1 2.7 43 4.3

16
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
Drinks

No. Food Serving Size Carbohydrate Fat Protein Calorie Kcal/g @

(g) (g) (g) (Kcal) Kcal/ml
1 Coffee 'O' 'Kosong' 1 cup, 179ml 0.2 0 0 1 0.01
2 Coffee 240ml 19.1 1.7 1.5 94.7 0.39
3 Cafe' Mocha 1 med, 420g 38 12.5 12.5 300 0.71
4 Cafe' Latte 1 med, 420g 21 14.3 14.3 260 0.62
5 Chocolate Drink 1 can 29 6 5 190
6 Coconut Drink (no pulp) 1 mug, 240ml 8.9 0.5 1.7 46 0.19
7 Coconut Milk 1 mug, 240ml 6.4 48.2 4.6 445 1.85
8 Diet Soft Drink 1 can 0.4 0 0.4 3.2
(carbonated)
9 Fruit Juice (no sugar) 190ml 19.3 0.4 1.1 83.4 0.44
10 Fruit Juice (sugared) 190ml 23.6 0.3 1.1 98.4 0.52
11 Mango Juice 220g 40 0 0 160 0.73
12 Milk (normal) 1 glass, 11.4 8.1 8 150 0.63
240ml
13 Milk (2% fat/ Low Fat) 1 glass, 11.8 3.1 8.2 108 0.45
240ml
14 Milk (Skim, Non Fat) 1 glass, 11.9 0.4 8.4 85.5 0.36
240ml
15 Soft Drink (carbonated) 1 can 38 0 0 152
16 Soy Milk 1 glass, 11.4 5.1 9.2 120 0.5
240ml
17 The Tarik (1 tbsp 1 mug, 240ml 19.1 1.7 1.5 94.7 0.39
condensed milk, 1 tbsp
sugar)
18 Tea or Coffee 'O' 1 mug. 240ml 12.5 0 0 50 0.21
(sugared)
19 Tea 'O' 'Kosong' 1 cup, 178ml 0.3 0 0 1.2 0.01
20 Water 1 glass 0 0 0 0 0

17
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
 21 Yogurt, Fruit (whole milk) 150g 27.9 4.9 6.4 177 1.18
22 Yogurt, Fruit (low fat) 150g 28.5 1.6 6.5 152.4 1.02
23 Yogurt, Fruit (fat free) 150g 28.4 0.3 6.6 140.6 0.94
24 Yogurt, Plain (low fat) 150g 10.5 2.3 7.9 94.8 0.63
25 Yogurt, Plain (fat free) 150g 11.5 0.3 8.6 83.6 0.56

Manusia yang gagal akan cuba sedaya upaya mencari seribu alasan untuk berubah, namun manusia
yang berjaya akan mencari seribu cara untuk melakukan perubahan. Seribu cara itu mungkin sudah
ada di depan mata anda, namun tanpa komitmen dan keazaman dalam diri anda sendiri, perubahan
itu pasti tidak akan berlaku juga.

18
© Copyright SusuSejat.Com 2010. Some Rights Reserved.
Sample of Food Log
Name: ________________________________________ Date: _____________________

Food Quantity (Serving) Calorie

Breakfast

Calorie Sub-total
Lunch

Calorie Sub-total
Snack

Calorie Sub-total
Dinner

Calorie Sub-total
Supper

Calorie Sub-total
TOTAL CALORIE OF THE DAY

19
© Copyright SusuSejat.Com 2010. Some Rights Reserved.